Quote:
Originally Posted by NoirStories
Do you have a website link that discusses the slow burn method in more detail? Or perhaps has a routine? I went from Zumba and other cardio about 4 days/wk and now, since starting IP, will be doing yoga. But I'd like to add in some weight training
|
I bought the Slow Burn Revolution by Hahn and Eades (I think that is the title, or something similar) from Amazon for about $10. It goes through the method and has pictures, etc. I also searched on Google and found some videos. I guess you could search on YouTube also - haven't tried that yet. The book suggests which exercise machines to use and in what order. I usually do
1. Chest press
2. Leg extension
3. Leg curl
4. Leg press
5. Lat pull down
6. Low row
7. Shoulder press
8. Shoulder extension
Pick a weight that completely exhausts the muscle group after 6 to 8 reps. No straining or holding breath or breaking form. Take 3 seconds to start moving the weight, 7 seconds to complete the movement, then 10 seconds to return. Once you can't move the weight another inch, continue to try to move it for 10 more seconds. Then go to the next exercise right away. I'm done in 30 minutes. When first starting you need 5 days rest between sessions. After a month or so, go to 7 days rest because you're really exhausting a lot of muscle and it needs time to rebuild.
Try it and let me know what you think. For me, after 30 minutes, I'm completely wiped out, but I feel great and my posture is fantastic.